Whole Wheat Pasta with Tomato Sauce
Yield: 8 Portions
Safety Tip
Often when we cook at home or eat in a restaurant, we have leftovers. To ensure that leftovers are safe to eat, make sure the food is cooked to a safe temperature and refrigerate the leftovers promptly. Not cooking food to a safe temperature and leaving food out at an unsafe temperature are the two main causes of foodborne illness. Safe handling of leftovers is very important to reducing foodborne illness.
Health Tip
Grains and starches are the main source of carbohydrates in our diet. These are rice, bread, and pasta. It is a source of fiber and vitamin B. It is recommended that half of the grains come from whole wheat, such as brown rice, whole wheat bread, and whole-wheat pasta.
Ingredients :
For the Tomato Sauce:
- Olive oil 2 tsp
- Garlic (finely chopped) 1 tbsp onion (Finely Chopped) ¾ cup fresh tomato pulp 1 ½ cup Sugar 1 tsp
- Chili Powder ½ tsp
- Salt as required
- Corn flour 2 tsp (dissolved in 2 tsp water)
- Low fat milk ¾ cup
Other Ingredients:
- Whole wheat pasta (precooked) 2 ½ cups
- Olive oil 1 tsp
- Garlic (finely chopped) 2 tsp Dried oregano 1 tsp Chopped capsicum ¼ cup Mushroom ¼ cup
- Dry red chili flakes (paprika) 1 tsp
- Parmesan cheese ¼ cup
- Salt as required
Method:
For the Tomato Sauce
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Heat the olive oil on a broad pan, add the garlic and sauté on a medium flame for a few seconds.
- Add the onions to the pan and sauté in a medium flame for 1 minute.
- Add the fresh tomato pulp, sugar, chili powder to the pan , season with salt, mix well and cook on a medium flame for 2 to 3 minutes while stirring occasionally.
- To the tomato sauce in the pam add the corn flour water mixture and milk, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Once the cooking is over keeping the sauce aside.
For the Pasta
- Heat the oil in a broad saucepan, add the garlic and oregano and sauté on a medium flame for few seconds.
- To the above pan add the capsicum, mushroom and chili flakes. Mic well and sauté on a medium flame for 1 minute.
- Add the cooked pasta and salt, mix well and cool on a medium flame for another 1 to 2 minutes, while stirring occasionally.
- Cooked pasta should not be left out at room temperature for more than two hours to avoid bacterial growth.
- Add the tomato sauce, mix well and cook on a medium flame for 1 to 2 more minutes, while stirring occasionally.
- Quinoa and oats pancake with corn salsa is ready to serve.
Quinoa & Oats Pancake with Corn Salsa
Yield: 10 pcs.
Safety Tip
Often when we cook at home or eat in a restaurant, we have leftovers. To ensure that leftovers are safe to eat, make sure the food is cooked to a safe temperature and refrigerate the leftovers promptly. Not cooking food to a safe temperature and leaving food out at an unsafe temperature are the two main causes of foodborne illness. Safe handling of leftovers is very important to reducing foodborne illness.
Health Tip
Grains and starches are the main source of carbohydrates in our diet. These are rice, bread, and pasta. It is a source of fiber and vitamin B. It is recommended that half of the grains come from whole wheat, such as brown rice, whole wheat bread, and whole-wheat pasta.
Ingredients :
For Quinoa Oats Pancake:
- Oats powdered ½ cup
- Corn meal ½ cup
- White quinoa powdered 1/3 cup
- Rice flour ¼ cup Zucchini 1 nos. Butter milk 1 cup
- Green chilies fine chopped 2 nos. Coriander leaves chopped 1/3 cup Ginger paste 1 tbsp
- Baking soda 1 tsp Lemon juice 1 tsp Salt to taste
- Oil for cooking
For Corn Salsa:
- Corn kernels 2 cups
- Red onion chopped ½ cup
- Red bell pepper chopped ½ cup
- Green bell paper ½ cup Black pepper powder ½ tsp Olive oil 2 tbsp
- Lemon juice ½
- Fresh coriander leaves ½ cup
- Salt as required
Method:
- Wash your hands and make sure that all food preparation surfaces, containers and utensils are clean.
- Grind oats and quinoa separately and make a fine powder and set aside. Grate the zucchini and chop the coriander leaves and green chilies and set aside.
- In a mixing bowl, combine all flours listed, grated zucchini, chopped green chili, salt, ginger paste, chopped coriander leaves and butter milk (little by little) and make a semi thick batter. Keep the batter aside for 25-30 minutes.
- Meanwhile for the salsa chop the anion, coriander leaves, red bell pepper, and green bell pepper. Place them in a mixing bowl with corn kernels. Add olive oil, salt, black pepper and lemon juice into it and mix together.
- Corn salsa is ready. Keep it aside.
- After 30 minutes, add baking soda and lemon juice into batter and mix it nicely.
- Heat a non-stick pan at medium to high heat. Once it is hot, reduce the heat at low to medium heat. Sprinkle some oil in a pan, pour 1/2 cup batter, and spread it slowly in a circular form. Do not make it very thin. Sprinkle some corn salsa on top. Let the pancake cook until bottom part gets a golden color, and the top of the pancake looks dry.
- Flip the pancake very carefully and sprinkle some oil on it. Let it cook for
- 1.5 mins. Flip it again, it should have a golden color, if not, flip it again and let it cook until it has a golden color.
- Quinoa and Oats pancake with corn salsa are ready to serve.
